Risk of Increased Mortality in Diabetics Due to Prolonged Sitting: A Warning and Action Guide

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Prolonged sitting is a common habit, but for individuals with diabetes, it can pose a significant hidden risk. According to a study published in Diabetes Care by Mailman School of Public Health, Columbia University, sitting for extended periods during the day increases the risk of death from all causes by up to 73% for those with diabetes. However, the study also brings hope: just 150 minutes of physical activity per week can eliminate this risk.

The researchers analyzed data from over 11 years (2007–2018) with more than 1,000 participants with diabetes. Those who sat for at least 8 hours per day and did not meet the recommended physical activity levels had a significantly higher mortality rate compared to the more active group. Specifically, the “sedentary” group performed less than 10 minutes of exercise per week, while the “active” group who achieved 150 minutes or more per week had a much lower death rate.

“Prolonged sitting reduces blood circulation, leading to plaque buildup in blood vessels and increasing the risk of thrombosis, stroke, or heart attack.” – Dr. Sandra S. Albrecht, Mailman School of Public Health, 2023.

Regular physical activity not only reduces the risk of death but also helps better control important indicators like blood pressure, cholesterol, and blood sugar – factors often linked to both diabetes and cardiovascular disease. The American Diabetes Association (ADA) recommends that adults engage in at least 30 minutes of moderate activity daily, such as brisk walking, light jogging, or cycling.

In addition, diet plays a crucial role in reducing the risk of death. A diet rich in vegetables, whole grains, and healthy fats can help control blood sugar levels and reduce the risk of cardiovascular complications. Conversely, foods high in sugar, saturated fats, or ultra-processed foods can increase the risk.

Besides exercising, simple measures like standing up and walking around every 30 minutes of sitting, using stairs instead of elevators, or parking further away and walking to your destination can make a big difference. These small habits help improve blood circulation, boost overall health, and reduce the negative impact of prolonged sitting.

“Every step, every time you stand up, brings you closer to better health. Activity doesn’t have to be complicated; just consistent and regular is enough.” – Dr. Jason Ng, University of Pittsburgh.

With the clear risks of prolonged sitting and diabetes, taking action now is essential to protect your health. Small lifestyle changes can have a significant impact, helping you not only better manage the disease but also extend lifespan and improve your quality of life.